Tonsefe timafuna kukhala ndi khungu labwino, lowala, komanso lokongola. Koma pamene tikukalamba, khungu lathu limawonongeka chifukwa cha zinthu monga kukhudzana ndi dzuwa, kuipitsidwa, ndi zina zambiri. Mwina mwazindikira kuti anthu ambiri tsopano akugwiritsa ntchito mavitamini ndi zowonjezera zosiyanasiyana kuti asunge thanzi la khungu. Lingaliro la izi ndikuteteza khungu mwa kulidyetsa kuchokera mkati, monga kudzola kunja. Chifukwa chake lero, tiyeni tikambirane za zoona zake pankhaniyi, kodi tikufunikiradi zinthuzi, ndi zomwe muyenera kudziwa ngati mukufuna kuzigwiritsa ntchito.
Kodi zakudya izi zomwe zili zabwino pakhungu ndi ziti?
Ndipotu, mavitamini ndi michere ina yotchedwa antioxidants imathandiza kwambiri kuti khungu lathu likhale lathanzi komanso lowala. Mwachidule, ma antioxidants awa ali ngati zoteteza zomwe zimateteza maselo a thupi lathu kuti asawonongeke . Monga asilikali a dziko lathu, amateteza maselo athu. Amatha kuchepetsa kuwonongeka kwa khungu kuchokera ku dzuwa.
Tangoganizirani, mukapita kugombe n’kupsa kwambiri ndi dzuwa, khungu lanu limakhala lofiira pang’ono ndipo limawoneka ngati lapsa. Ma antioxidants amenewa amathandiza kuteteza maselo a khungu ku kuwonongeka kotere. Tiyeni tiwone zakudya zomwe zili zofunika kwambiri pakhungu.
| Mtundu wa chakudya | Ubwino wa khungu | Izi ndi zakudya zachilengedwe zodziwika bwino. |
|---|---|---|
| Vitamini C | Imathandiza kuchiritsa mabala a pakhungu mwachangu, imathandiza kupanga collagen yomwe imasunga khungu lachinyamata. Ndi antioxidant yamphamvu yomwe imachepetsa makwinya ndi kuwonongeka kwa dzuwa. | Guava, nectarine, lalanje, narang, laimu, sitiroberi, tsabola wa belu (nsomba chili). |
| Vitamini E | Ichi ndi antioxidant wamphamvu kwambiri. Chikaphatikizidwa ndi vitamini C, chimachepetsa kwambiri kuwonongeka kwa dzuwa pakhungu. Chimathandizanso kusunga chinyezi pakhungu. | Ma amondi, mbewu za mpendadzuwa, sipinachi, broccoli, mtedza. |
| Vitamini A (Vitamini A/Retinol) | Chofunika kwambiri pakukula ndi kukonzanso maselo a khungu. Chogwiritsidwa ntchitochi nthawi zambiri chimapezeka mu mafuta oletsa makwinya, ndipo chimatchedwa Retinol. Chimathandizanso kuchepetsa ziphuphu. | Ndiwo zamasamba zobiriwira monga kaloti, mbatata, dzungu, sipinachi, kale, mango, mazira. |
| Selenium | Uwu ndi mchere womwe umathandiza kuti khungu likhale lolimba. Kafukufuku wapeza kuti ungathandize kuteteza ku dzuwa komanso khansa ya pakhungu pamlingo winawake. | Mazira, nkhuku, bowa, mbewu za mpendadzuwa, nthangala za cashew. |
| Coenzyme Q10 (CoQ10) | Ndi chinthu chomwe chimapezeka mwachibadwa mu selo lililonse m'thupi lathu. Chimachepa tikamakalamba. Chimathandiza kulimbitsa khungu ndikuchepetsa makwinya. | Nsomba zamafuta monga salimoni ndi tuna, nkhuku, soya, ndi sipinachi. |
Ndiye kodi ndiyenera kumwa zowonjezera pa izi?
Funso lofunika kwambiri ndi ili. N’zoona kuti zakudya zonse zomwe tatchulazi ndi zabwino pakhungu lanu. Koma kodi zimenezi zikutanthauza kuti muyenera kupita ku pharmacy ndikugula botolo lililonse la mavitamini awa ndikumwa? Ayi, ayi konse.
Chosankha chanu choyamba komanso chabwino nthawi zonse chiyenera kukhala chakudya chokwanira komanso chopatsa thanzi.
Kumbukirani, matupi athu sanapangidwe kuti adyetsedwe mapiritsi ndi makapisozi, koma kuti adyetsedwe ndi zakudya zachilengedwe. Tikapeza michere iyi kuchokera ku zitsamba, zipatso, ndiwo zamasamba, ndi mtedza zomwe takambirana pamwambapa, sitingolandira vitaminiyo yokha, komanso michere ina yambiri yamtengo wapatali, monga ulusi. Zili ngati phukusi lonse.
Kodi zowonjezera ndi chiyani? Nthawi zina zapadera, dokotala angakulangizeni zowonjezera . Mwachitsanzo:
- Ngati muli ndi vuto la zakudya: Ngati mayeso a magazi atsimikizira kuti muli ndi vitamini wochepa.
- Mu matenda ena: Matenda ena amalepheretsa thupi kuyamwa bwino michere.
- Pa nthawi ya mimba : Ichi ndichifukwa chake amayi apakati amalangizidwa kumwa mankhwala owonjezera monga folic acid ndi iron.
- Anthu osadya nyama: Zakudya zina, monga vitamini B12, sizipezeka muzakudya zochokera ku zomera.
Pazifukwa zapadera ngati izi, ndi bwino kumwa mankhwala owonjezera pokhapokha ngati dokotala wakuuzani .
Pali zoopsa zomwe zingachitike ngati mutamwa mankhwala owonjezera monga momwe akuganizira!
Ngati mukuganiza kuti, "Mavitamini ndi abwino kwa thupi, palibe vuto kumwa mopitirira muyeso," ndi lingaliro lolakwika kwambiri. Taganizirani izi, ngakhale kumwa madzi ochulukirapo sikwabwino. Ndi chimodzimodzi ndi izi. Pa vitamini ndi mchere uliwonse, pali malire otetezeka omwe thupi lathu lingathe kupirira tsiku lililonse.
Chisamaliro chapadera pa mavitamini osungunuka mafuta
Mavitamini amagawidwa m'magulu awiri: osungunuka m'madzi (mavitamini C ndi B) ndi osungunuka m'mafuta (mavitamini A, D, E, K). Mavitamini ochulukirapo osungunuka m'madzi amatuluka mu mkodzo. Komabe, mavitamini osungunuka m'mafuta amasungidwa m'thupi.
Izi zikutanthauza kuti, ngati mutenga mavitamini ambiri monga mavitamini A ndi E, amatha kudziunjikira m'ziwalo monga chiwindi ndikukhala poizoni m'malo mongotuluka mosavuta m'thupi.
- Kumwa vitamini A wambiri kungayambitse mutu , kusanza, kutayika tsitsi, komanso kuwonongeka kwa chiwindi. Izi ndi zoopsa kwambiri kwa amayi apakati.
- Kudya vitamini E mopitirira muyeso kungasokoneze njira yotsekereza magazi.
- Kudya mchere wambiri monga selenium kungayambitse matenda aakulu monga kutayika kwa tsitsi, misomali yosweka, komanso kuwonongeka kwa mitsempha.
Musayambe kumwa mankhwala owonjezera chifukwa choti mnzanu wakuuzani, chifukwa choti mwaonera malonda a pa TV, kapena chifukwa choti mwaonera zinazake pa intaneti. Dokotala wanu yekha ndiye amadziwa bwino zomwe thupi lanu likufunikira.
Ndiye kodi tiyenera kuchita chiyani kwenikweni?
Ndi chinthu chabwino kuganizira za thanzi la khungu. Tiyeni tichite izi m'njira yabwino komanso yotetezeka.
1. Pangani zakudya kukhala zofunika kwambiri: Yesetsani kuphatikiza zipatso ndi ndiwo zamasamba zosachepera 5 zamitundu yosiyanasiyana muzakudya zanu tsiku lililonse. Idyani zinthu monga masamba obiriwira, mtedza, ndi nsomba.
2. Funsani upangiri kwa dokotala: Ngati muli ndi nkhawa iliyonse yokhudza khungu lanu, kapena mukuganiza kuti muli ndi vuto la zakudya, chonde onani dokotala wa banja lanu (dokotala).
3. Yesani: Ngati pakufunika, dokotala wanu adzalamula zinthu monga kuyezetsa magazi.
4. Imwani kokha ngati mwauzidwa: Imwani kokha ngati dokotala wanu wakupatsani, mu mlingo wake komanso nthawi yomwe mwauzidwa.
Kodi si chanzeru kutsatira njira imeneyi kuposa kungoganizira ndi kumwa mankhwala owonjezera thupi n’kuvulaza thupi?
Uthenga Wopita Nawo Kunyumba
- Maziko abwino kwambiri a khungu labwino komanso lowala ndi kudya zakudya zosiyanasiyana komanso zopatsa thanzi.
- Ma antioxidants monga mavitamini C, E, A, ndi selenium ndi ofunikira kwambiri pa thanzi la khungu.
- Nthawi zonse zimakhala bwino kupeza michere iyi kuchokera muzakudya zachilengedwe monga zipatso, ndiwo zamasamba, ndi zitsamba kusiyana ndi kuchokera ku mapiritsi.
- Musamwe mavitamini kapena zakudya zina zowonjezera nokha popanda upangiri wa dokotala. Zingakhale ndi zotsatirapo zoopsa.
- Ngati muli ndi nkhawa iliyonse yokhudza khungu lanu kapena zakudya zanu, lankhulani ndi dokotala wanu ndipo mupeze upangiri woyenera.
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